Bench training.

Been a while since my last bench. I haven't done it since June 26th.

I am in week 4 of my plan. Here is what I did...

10 reps bar
10 reps 95
3 reps 135
1 rep 155 - felt heavy
1 rep 155 - dirty trouble pressing
1 rep 155 - crushed it, Acceleration through the press. I adjusted my arch and it worked amazingly.
1 rep 155 - easy.

Eric made me stop at this point.

Then I did back and triceps

Dumbbell bent over rows
3 sets of 10 @ 40lb a side

Floor dumbbell presses.
3 sets of 15 @ 20lb

Overall happy with this. Felt good to be doing weights again. :)

Cardio - powerwalk double up

I decided to augment my walking distance to see how I would feel. I went from my normal 2km to 4 km. I kept a steady pace throughout. The last km I felt, but it went fine. I think my max would be 4.5 to 5 km at this point. Not bad. :)

I did the 4 km in 47 minutes.

Hostyle Conditioning - one on one, 10 Rounds of FUN

I was really feeling spent even before I started my workout today, since I had done 3 days of heavy workouts. Curd gave me a little crap for this, and I proceeded to do the workout! :)

Here is what I did today.

10 Squats

5 Push ups

10 KBell swings

3 Burpees (First time doing real burpees)!

10 rounds

I completed this in 25:23 with no breaks

The last round I upped the weight on the KBell and added a 40 lb sandbag for my squats!

Was a great workout!

Outdoor fun at home

With brad having strep yet again, I was forced to stay home and miss my weekly one on one. I decided to do another one I have done in the past.

4 exercises, seems simple!

Squats
Dumbbell push press
Romanian dead lifts
Push ups

No breaks!

Reps = 21,18,15,12,9,6,3

Took 24:30 and I was wiped. I did it outside to challenge myself even more since it was about 30 degrees with humidity.

Cardio to the max at home

I bumped up my cardio workout again at home. The standard 30 minutes on the bike is no more.

Here is what I did:

5 mins on the bike
10 squats
100 red band presses
5 mins bike
20 squats
100 presses
5 mins bike
20 squats
100 presses
5 mins bike
20 squats
100 presses

Took me 30 minutes to complete.
Much better than just sitting on a bike! Go on and give it a try! :)

Hostyle Conditioning - Class - Back into the swing of things

Today was my return to some crazy crossfit fun. I haven't worked out since last Wednesday. It felt really good to kick it today with the gang. I didn't have the opportunity to do the intermediate class at 7, so I hit the 6 pm advanced class.

It was challenging, but I'm glad I went.

Here is what we did:

Kettle bell swings
Push press with sandbags
Swings
Squats with sandbags. All sorts
Swings
Planks various types
Swings
Sandbag shouldering and drop

30 seconds of each move
Many were turned into doubles, triples and one dreaded quad.

2 minute rest between rounds.

Each round got more challenging

We did 3 rounds

Finished with 4 minutes of Box steps

Great group of people, great workout.

Hostyle Conditioning - Revisiting an oldie....

I was solo today as Curd was away on holidays. I decided to bring back an old routine from December 31 2009. It was a previous blog if you want to check it out, it can be found HERE

I wanted to see if I have improved on these moves since then. I haven't done some of these moves in a while, so I was curious.... Here is how it went...

The routine consisted of 600 reps of different things:

300 red band presses

Last time - 8:20

Today - 6:32

100 Ball crunches

Last time - 4:54

Today - 3:20

100 Green band pull downs

Last time - 4:18

Today - 2:07

100 Leg Lifts

Last time - 4:26

Today - 2:57

As you can see I crushed all of the exercises! I am very happy with my progress.

I also included 100 ball slams at the end. This took me 2:45 to complete. This was challenging, as my arms were quite messed up at this point. I was using the standard 25lb medicine ball for these.

Overall a great workout, total time was 21:33. No breaks in this one.